Halibut Coated with Pumpkin Seeds Recipe
4 (4 ounce) halibut filets
1/2 cup roasted pumpkin seeds, coarsely chopped
1/2 cup grated Parmesan cheese
2 cloves crushed garlic
1 teaspoon dried oregano
1 teaspoon cayenne pepper
1/2 cup flour
1/2 cup egg substitute
1/2 cup skim milk
Preheat oven to 350 degrees. Spray a baking dish with nonstick cooking spray. Combine pumpkin seeds, parmesan cheese, garlic, spices and flour in a shallow dish and mix well. Combine egg substitute and milk in a shallow dish and mix well. Dip each filet into the egg mixture, dredge through the pumpkin seed mixture on both sides and place in the baking dish. Bake uncovered for 20 minutes or until fish flakes easily with a fork.
Makes 4 servings
Serving Size: 1 filet
Nutrients per serving:
Calories: 301
Total fat: 9 grams
Saturated fat: 3 grams
Cholesterol: 45 mg
Sodium: 295 mg
Carbohydrate: 19 grams
Protein: 34 grams
Dietary fiber: 2 grams
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